Grounding Meditation Practice for Managing Anxiety and Overwhelming Emotions by Gita Begin by settling into a comfortable position.
You may choose to sit with your feet flat on the floor and your back straight or lie down in a relaxed position.
When you are ready,
Gently close your eyes or soften your gaze,
Letting your body relax naturally.
Take a deep breath in through your nose and slowly exhale through your mouth,
Relaxing and letting go.
Feel your body start to relax with each exhale.
And now bring your awareness to your body and the contact it has with the surface beneath you.
Notice how your feet feel against the floor,
The weight of your body supported by the chair or the bed.
Feel the points of connection,
Whether your body contacts the earth or surface below.
Allow yourself to feel grounded,
Stable and supported.
Take a moment to focus on your breath.
Feel the sensations of air entering your nostrils,
Filling your lungs and then gently releasing as you exhale.
There is no need to control your breath.
Just notice it as it is,
Flowing in and out naturally and peacefully for a few moments.
Now,
Let's gently shift your awareness to different parts of your body.
Start by bringing your attention to your feet.
Feel them on the floor,
The texture of your shoes or socks,
Or the coolness of the ground.
Notice any sensations here,
Warmth,
Tingling,
Or pressure.
You might even imagine roots growing from the soles of your feet deep into the earth,
Grounding you to this moment.
Next,
Move your awareness up to your legs.
Feel the weight of your legs resting,
The muscles relaxing.
Let your awareness travel up through your knees,
Thighs and hips.
As you move through each part,
Notice any areas of tension,
And with each exhale,
Imagine that tension releasing.
And then bring your attention to your hands.
Feel your hands resting.
Whether they are on your lap,
At your sides,
Or gently folded.
Notice the sensations here,
The warmth of your palms,
Perhaps a subtle tingling in your fingers.
And allow your hands to become relaxed.
And shift your focus to your arms and shoulders.
Allow them to relax and soften.
Notice if you have been holding any tension in your shoulders.
And as you breathe out,
Let the tension melt away,
Feeling lighter with each breath.
Now,
Gently bring your awareness to your chest and abdomen.
Notice the rise and fall of your chest with each breath.
Feel the expansion as you inhale,
And the softening as you exhale.
Allow your breath to calm you,
Grounding you deeper into the present moment.
Finally,
Bring your attention to your face and head.
Notice if you're holding any tension in your jaw,
Around your eyes,
Or forehead.
Then on your next exhale,
Release all the pressure or tension on those areas.
Take a few moments here to scan your entire body,
From the top of your head down to your toes.
And notice how you feel now.
Allow yourself to be present with these sensations,
Without judgements.
Just observing and accepting what is here now,
With kindness and curiosity.
Now,
Bring your attention back to your breath.
Feel the gentle rhythm of your breath once again.
As it grounds you to the present moment.
You are safe.
You are here.
You are grounded.
When you're ready,
Slowly start to bring your awareness back to the space around you.
Wiggle your fingers and toes.
Feel the surface beneath you,
And slowly open your eyes.
Look around the room,
And return fully to the present moment.
Thank you.
